Personal Training

Small Groups or 1 to 1


“Deciding to become a Personal Trainer was probably the best decision I’ve ever made.

I wanted to become a PT because exercise has always been a hobby of mine and I love that what I do for living is helping other people improve their health, well being and self confidence.

With every client I design a different workout for each session, with their own personal goals in mind…. whether it’s losing body fat, growing muscle or strength, or just training for fun and general fitness!

Train with me and I’ll push you to your limit – I won’t be too nice and go easy on you, but we’ll have a great laugh together and I’ll put all my effort into helping you achieve your goals!!”

  • Level 3 Personal Trainer
  • Fitness Instructor

Call Rosie on 07769 943602



“Personal training is always something I have wanted to do as a career. I love seeing the buzz that others get out of exercise, because working out has been a hobby of mine for many years. It helps you feel good physically but most importantly MENTALLY…and that’s what it’s all about!

Whether you’re a complete beginner who wants to start their fitness journey or a total novice that just wants that extra push, I am here ready and waiting to put you through your paces! Let’s set goals and smash them together…and I promise it won’t be boring! You might hate me just a little bit but it’ll all be worth it…Fat loss, strength, endurance, muscle gain…What is it that I can do for YOU?

I’m a realist so believe life is all about balance…I won’t mind the odd G&T here or the odd slice of carrot cake there…as long as you put in the hard work (and offer me some 😉) we will see results…No session will be the same because who wants a boring workout?! Let’s have some fun with it.”

  • Level 3 Personal Trainer
  • Fitness Instructor
  • Pad work qualification

Call Lauren on 07983 333479


PT with Rosie or Lauren - £35 /hr PAYG - cheaper bulk packs available!

Deals available for couples or small groups

PT can take place at your home, or in our gym space in Orpington … seen here in the workout videos!

(Permission from management will have to be sought before we can train you in the local commercial gyms.)

Pilates with Michele Bond

My Pilates journey began shortly after graduating from uni in 1999 with a BSc (Hons.) Sport and Exercise Science degree. Whilst in my first role as a Personal Trainer and Swim teacher in a highly reputable London health club, I discovered the joys of Pilates and its incredible benefits on the body and mind.

Over time, I became aware Pilates was helping me maintain a good physique as well as feeling stronger and more flexible. I’ve been practising for 15 years and am mindful of the Pilates principals in the other forms of exercise I do.

Then, three years ago – after dedicating sixteen memorable and rewarding years to primary school teaching – I felt the calling to study Pilates in much more depth.  I saw it as a great opportunity to help people gain a better understanding of their own bodies and reach their goals, whether that be to have more movement and flexibility, strength, control or simply a bit of much-needed de-stressing and mindful relaxation!

I’m now a fully comprehensive Advanced Level 3 Mat and small equipment Pilates instructor. My diploma allows me to teach a range of abilities – beginner, intermediate and advanced level.  I like to teach in a way that strengthens the entire body gracefully and with ease, in every direction.

I also have an Ofqual Level 3 Certificate in Designing Pre- and Post-natal Pilates programmes; an area of expertise that I continue to find hugely rewarding. These classes also incorporate relaxation techniques – something I found extremely beneficial when I became a new mum.

I am delighted to be able to bring Pilates to you as a wonderful way of life; the intention is to not just to deliver a personalised session but a rewarding experience, whatever your level. One with context and a clear focus on the technique and Pilates principles.

Michele  xx

***ALL NEW CLIENTS HAVE A HALF PRICE TASTER SESSION! As a Flin’s Fitness instructor, Michele is offering 15% off further sessions to FF members***


Sports Injury


Sam Paterson – Thera-P Injury Clinic


Sam at THERA-P has 10+ years of experience in the field of injury prevention, faster recovery from injury, and peak performance advice.


Sam qualified from the University of Kent in 2007, starting a long career in semi-professional football at Bromley FC, where he was approached by Millwall FC to work as the assistant therapist alongside the first team.


After a couple of seasons, Sam jetted off to Australia where he was approached by a sports injury clinic in Queensland. He worked on a multitude of injuries on a wide array of athletes, from Olympic swimmers to professional rugby league, union and AFL stars.


18 months later, Sam returned to the UK to open THERA-P Massage & Sports Injury Clinic, which has now been running for 7 years.


***SAM IS OFFERING ALL FF MEMBERS 10% OFF ALL TREATMENTS! Please mention Flin’s Fitness on booking, so we can verify the discount***

Call Sam on 07740 362730


Rosie Blake – Sports Masseuse


“I’m Rosie and alongside teaching classes with Fran at Flin’s Fitness, and Personal Training, I am also a Sports Massage Therapist with around 10 years experience. Sports massage helps with muscular and postural imbalances, along with injury recovery.


Not only dealing with specific problems, I also offer an all round general massage for if you are looking to release some tension, or simply need to get in some much needed relaxation!


Please call to discuss your requirements.”

Call Rosie on 07807 644263